2025-08-25

Warm-up 2 rounds 10 alt lunges 10 db presses 10 kb deadlifts 10 pull aparts 10 squat to extension Strength 4 x 8 single arm thruster per side (25# db) superset with 40ft suitcase carry per side (53# kb) WOD 4 rounds 10 alt db snatch 12 sit-ups 200m run …

2025-08-24

Motorcycle ride Distance: 89 miles Time: 2:52:00 Warm-up .7 echo bike 10 GHD 10 back extensions Weight Lifting Bench press 10 x 115 6 x 165 6 x 165 10 x 145 10 x 115 Front squat 5 x 115 5 x 135 5 x 155 5 x 135 5 …

2025-08-22

2.02 mile walk w/ 20# weight vest Time: 34:53 (17:12 average pace per mile, 279 calories, 100 bpm) WOD 5 rounds 5 deadlifts 10 push-ups 15 sit-ups 20 side bends w/ 53# kb 100m run Time: 16:13 (225# deadlift)

2025-08-20

WOD 3 rounds 10 split squat w/ OH press 10 incline chest press 10 side step squat w/ db curl 10 bent over db row to tricep kickback 10 dead bug pull-over w/ db 10 Russian twists w/ db Time: 28:30 (db weight ranged 20# – 35#)

2025-08-18

Strength Back Squat 5 x 5 115, 115, 145, 195, 205 Bench Press 3 x 10 135, 165, 135 WOD 16 min AMRAP “core crusher” 500m row 20 sit-ups 15 burpees over the rower 10 toes to bar / k2e Total: 2 rounds + 20 sit-ups (completed 3 rounds at …

2025-08-17

3.53 mile walk w/ 20# weight vest Time: 1:03:10 (17:52 average pace per mile, 469 calories, 100 bpm)